Archive for September, 2020

Tuesday – CrossFit

September 22, 2020

A few less today but still an awesome group to start the day with.
Happy Birthday to Bob!

General Warm Up
2 rounds
200 single unders (2 mins)
0:45 overhead plate hold (15 lb)
10 beat swings (hung from bar and tried to swing)

Build Up
10/10 landmine half-kneeling single-arm press, empty bar
5/5 landmine half-kneeling single-arm press, light (5 lb)
5/5 landmine half-kneeling single-arm press, light-moderate (10 lb)

Workout Part 1
4 rounds (5 lb, 10 lb, 15 lb, 20 lb)
8 landmine half-kneeling single-arm press, left
0:30 rest
8 landmine half-kneeling single-arm press, right
0:30 rest
*increase loads from last week

Push Press Progression (trainer bar)
*with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

Build Up
3 pull-ups or pull-ups modifications (ring rows)
3 box jumps, low (16″ step ups)
3 push press, workout weight (trainer bar 15lb + 5lb = 25lb)

For Time (10:37)
2 rounds
30 pull-ups (30 ring rows)
25 box jumps (box step ups 16″ box)
20 push press (25 lb)

Tough workout but I made it!
Now, for Bob’s birthday burpees. He did 64 burpees unbroken! Ok, if only I could do half that many.
I should probably skip crossfit on my birthday – there is no way I can do 51 burpees!
I remember starting crossfit in December and someone having a birthday and I thought…”thank God may birthday has past – maybe by next year I’ll be able to do a single burpee”!

Have a great day everyone! I still have a month to figure out how to do 51 burpees or decide if I should skip a class??? Decisions??
But you have to remember….I’m 50, I’m fat, I love food and I really don’t exercise (so how I’ve been doing CrossFit since December and how I just go out and walk a couple miles – I really have no idea!)

See you tomorrow!

CrossFit for Monday 9/21

September 21, 2020

So hard to believe that September is almost gone! Where does time go??

General Warm Up
“Chan Warm Up”
8/8 spiderman lunges
10/10 lateral lunges
Inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles, forward/backward
10/10 arm pretzels
10/10 shoulder rolls, forward/backward
10/10 wrist circles

Snatch Prep
with empty barbell
2 rounds
Hang snatch high pulls
Hang muscle snatches
Hang power snatches
Power snatches

Toes to Bar Progression
5 Kip swing
5 knees to elbows
5 knees to elbows + kick + fast return
Yeah, right….I don’t think I can do this! However, I can hang from the bar and pull my knees up a bit. I just worked on this.

Build Up
5 power snatches, light load (added 2.5 weights = 40lbs)
3 power snatches, first workout weight (added 5 lb weights = 45 lbs)
3 power snatches, second workout weight (added 5 lb weights = 45 lbs)
1 power snatch, third workout weight (added 5 lb weights = 45 lbs)
1 power snatch, final workout weight (added 5 lb weights = 45 lbs)
*perform 3 toes to bar before sets 2 and 4

Every 3:00 for 21:00 (7 sets)
12 toes to bar (hang from bar and pull knees up however far I can get them – not much but it’s a try. Besides it’s work to just hang from the bar without touching the ground!)
6 power snatches (45lbs)

Ok, that was tough. I’m tired. Now to get home, shower and head to school.

Have a great day everyone!

Friday – End of Week

September 18, 2020

Hard to believe it’s Friday already. I can’t believe how fast these days are going. Still a good group of people at the gym – at least 20.

General Warm Up
2 Rounds
10 Kang squats, slow
10 back rack reverse lunges, alternating
10/10 dynamic calf stretch
0:45/0:45 spiderman stretch

Back Rack Deficit Reverse Lunge Prep
Warm Up Sets
Every 2:00 for 8:00 (4 sets)
5/5 back rack deficit reverse lunges (barbell = 35)
3/3 back rack deficit reverse lunges (light)
3/3 back rack deficit reverse lunges (medium)
3/3 back rack deficit reverse lunges (medium heavy)

Back Rack Deficit Reverse Lunges (I could only use the barbell = 35)
Every 2 Minutes for 12:00 (6 sets)
3/3 back rack deficit reverse lunges

Accessory Work
3 rounds for quality
10 pistols from box, left
0:10 rest
0:30 split squat hold, left
0:10 rest
10 pistols from box, right
0:10 rest
0:30 split squat hold, right
0:10 rest

The pistols were very hard. I had like no balance. I ended up doing there where I sat back on the box. Foot out and off the floor then slowly lowered to sit on box and then stand. Maybe someday I can stand on the box and do it.

Good work out. I’m tired and body is ready to rest. Thankful for the weekend.

Have a nice weekend everyone.

Thursday Crossing

September 17, 2020

There were about 12 of us there this morning at the gym.

General Warm-Up
2 rounds
Row Warm-Up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening, pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15 rest

5 inchworm + up dog to down dog
0:30/0;30 prone pec stretch

for calories
30:00 row or bike calories
*at 5:00, 10:00, 15:00, 20:00, and 25:00 complete 30 push-ups (scale – no longer than 1:30, NOT on your knees)

I did 10 normal push-ups each time. However, I could only do 2 or 3 at a time and then I had to go to my knees and rest. Oh, and don’t think I did like a normal, get your chest all the way to the ground and back up kind, no I did the go only a little ways down and back up. Pretty sure if I had tried to go to the floor, I would have never gotten back up!

Tricep Accessory Work
Every 1:30 for 6:00 (4 sets)
10 dumbbell rollbacks (8lb db set)

Great beginning to the day! Have a good day!

CrossFit – Wednesday morning early

September 16, 2020

Again there were about 20 of us at the gym. It’s really nice to see these people again. Nice way to start the day.

General Warm-Up
“Chan Warm’Up”
8/8 spiderman lunges
10/10 lateral lunges
Inchworm + push-ups (5,4,3,2,1 push-ups)
10/10 windmills
10/10 arm circles, (forward, backward)
10/10 arm pretzels
10/10 shoulder rolls (forward, backward)
10/10 wrist circles

Skill and Build-Up
Snatch Prep (with empty barbell = 35lb bar)
2 rounds
hang snatch high pulls
hang muscle snatch
hang power snatch
power snatch
*do 5 reps on round 1 and 3 reps on round 2

Build Up
3 power snatch, light (+2.5lb weights = 40lbs)
100m run, easy (bike 200 m)
3 power snatch, light-medium (+7.5 weights = 50 lbs)
100m run, moderate (bike 200m)
3 power snatch, workout weight (+5 lb weights = 45 lbs)
100m run, hard (bike 200m)

Workout, Part 1
Every 3:00 for 9:00 (3 rounds)
10 power snatch (135/95) (45 lbs)
200m run (300m bike)
was able to rest for just over a minute each round

Allow athletes -3:00 to recovery from part 1
Demonstrate and briefly explain the barbell row
Athletes can perform 1-2 warm-up sets of 5 barbell rows

Upper Body Horizontal Pulling Accessory Training
8 rounds
0:20 barbell row (95/65) (used 20lb dumbbells – 15, 11, 9, 8, 8, 6, 7, 5)
0:10 rest

Another great day at the gym.

Tuesday CrossFit

September 15, 2020

Will be great to see how many will be at the gym today?
There were 17 today.
This group is so good!

General Warm-Up
2 rounds
0:30 jumping jacks
0:30 clap jacks
0:30 mountain climbers
10/10 quadruped rotations
10 cossack squats
20/20 single leg glute bridges
(Ok, this warm-up felt like it should have been the work out today. For some reason, it was exhausting and my legs hurt quite a bit after this was done.)

Skill and Build-Up
Front squat prep
*with empty bar
0:30 front rack “in and outs”
10 paused front squat, 0:03 pause (35 lb bar – it got too heavy and I ended up switching to a 15 lb set of dumbbells)
5 front squats

5 front squats, lightweight (15 lb set of dumbbells)
5 box jumps, low heights (2- 45lb plates stacked = 8″ and I ACTUALLY jumped – we were NOT to do box step-ups – I actually thought I might be able to add one more but decided not to because I wanted to get in the corect number of reps so didn’t want to make it too challenging.)
5 front squats, medium weight
5 box jumps, medium height
3 front squats, intended workout weight
3 box jumps, intended workout height

21-15-9 rep rounds for time (6:26)
Box jump (30/24) (8″ – actually jumps)
Front squat (155/105) (15lb db set)

L-Sit Core Accessory Work
8 rounds
0:10 L-sit
0:20 rest
Ok, this was pretty cool. We used the rig and you are supposed to hang on the bar and then pull your legs up and put straight out in front of you (L-shape)
When I was last in the gym and using the pull-up rig, I could hang for about 5 secs but there was no way I could pull up my legs.
Well, today I could hang on the bar and pull my legs up off the floor and hang for like 6 or 7 secs. That was pretty good. I had to keep my eyes closed and really focus but it worked. At least I tried all 8 rounds and did something 🙂

Now for the dumbest thing…during the workout I took my glasses off and put them in the inside pocket of my jacket. Or, I thought I did?? I got home went to get my glasses out and they were gone! So, then thought I must have put them in the coat hanging beside mine. Nope, the owner didn’t find them. So, now I’m wondering if they some how fell out of my coat when I left and have probably by now been run over… oh well. I found an old pair of glasses that will do but I would really like to find my normal ones…..

Have a great day everyone!!

Up Early on Monday for CrossFit…at the Gym

September 14, 2020

I can’t say enough how nice it is to be able to go to the gym.
Still about 20 people there. Nice to see so many.
Grace wasn’t with me today as we took her to Capital University over the weekend. Hope she is having a great time.

General Warm-Up
3 rounds
200 single unders (attempts for 2:00)
0:45 overhead plate hold (10lb plate)
0:30/0:30 elbow/ear to floor
0:15 weighted hollow hold (10 lb plate)

Build Up
10/10 landmine half kneeling single arm press, empty bar (35lb)
5/5 landmine half kneeling single arm press, light (5 lb)
5/5 landminehalf kneeling single arm press, light-moderate (10 lb)

Workout Part 1
for weight
4 rounds
8 landmine half-kneeling single-arm press, left (10, 15, 20, 20)
0:30 rest
8 landmine half-kneeling single-arm press, right (10, 15, 20, 20)
0:30 rest

Workout Part 2
3 rounds for time (8:42)
90 double unders (attempts 1:00)
30m single arm kettlebell overhead walk, left (15lb db)
30m single arm kettlebell overhead walk, right (15lb db)

Another great workout. Good way to start the week.
Hope everyone has a great day and a great week.

CrossFit Friday

September 11, 2020

Another day at the gym. It is so nice to be back at the gym. There were again, about 20 of us there.

General Warm-Up

1:00/1:00 pigeon stretch

3 rounds of
0:20 jumping jacks
0:10 rest
0:20 lunge variation
0:10 rest
0:20 Russian swing variation
0:10 rest
0:20 Scap retraction push-ups
0:10 rest

Skill and Build-Up
Deadlift Progression (empty barbell=35lb)
5 from top, to the knees and stand
5 front top, to knees to shins, to knees, and stand
5 deadlifts

Rope Climb Progression
5/5 rope row
5 rope hang knees to elbows
3 box wrap or J-hook drill
1 one pull for max height

2 rounds
3 deadlifts (light on round 1, workout load on round 2) (2.5 lb weights; 5 lb weights)
6 box step-ups (low on round 1, workout height on round 2) (16″ box)
3 burpees

“FTW 343”
Hero work out in memory of the 343 firefighters who gave their lives on 9/11/01

For Time 20:05

100 deadlifts (35 lb barbell + 5lb weights = 45 lbs)
100 ft rope climb (rope rows – pull self-up hand/hand up rope)
100 step-ups (20″/18″) (16″ box – highest I have ever used was 12″ – this didn’t feel too bad)
43 burpees

Compare to 9/11/19

Definitely a tough work out – pretty sure I’ll feel this all day!

Thursday CrossFit – in the Gym

September 10, 2020

So nice to be back in the gym. Not quite as many people as yesterday – but close.

General Warm Up
500m/400m row at an easy to moderate pace

2 Rounds
0:30 PVC pull back
0:30 PVC external rotation
10 PVC Cuban press
10 hollow rocks with PVC
0:30/0:30 Samson stretch

Skill and Build-Up
Push Jerk Progression (no bar)
5 jump and land – hands at side
5 jump and land – thumbs on shoulders
5 jump, punch, land (no implement push jerk)
5 push jerks with an empty barbell

Build-Up (barbell = 35 lbs)
5 push-jerks with a lightweight (empty barbell)
5 push-jerks with a weight slightly less than anticipated first workout weight (2.5 lb weights)
3 push jerks, with intended workout weight (2.5 lb weights)
3 push jerks with second workout weight (5 lb weights)
3 push jerks with third workout weight (7.5 lb weights)
3 push jerks with fourth workout weight (7.5 lb weights)

Workout (for time) (17:48)
500m/400m row (1.2 k bike)
25 push jerks (35 lb barbell)
500m/400m row (1.2 k bike)
20 push jerks (2.5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
15 push jerks (5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
10 push jerks (5 lb weights + 35 lb barbell)

The hour was up just that fast. So nice to be at the gym. I think I work even harder with everyone else there.

Have a great day!!

Day 135 – Back in the Gym

September 9, 2020

Oh my heavens, I can’t believe we are FINALLY allowed back in the gym.
Yes, I’m nervous about this because I really don’t know how I am going to be able to breathe??

Absolutely NOTHING to worry about!! It was so GREAT to see everyone!
I have been reporting since March who all was there working out – but today….there were way too many to count (actually I did try to count and I think there were 27). It was awesome!

General Warm-Up
2 Rounds
1:30 row (bike)
1:30 jump rope

20/20 leg swings
20/20 lateral leg swings
5 inchworm
0:30/0:30 samson stretch

Skill and Build Up
bulgarian Split Squat Prep (empty barbell – 35 lbs)
5/5 split squats
5/5 lunges, body weight
5/5 front rack cossack squats
5/5 front rack reverse lunges, empty barbell
5/5 bulgarian split squat, unloaded
5/5 front rack bulgarian split squat, empty barbell

Build Up
2 sets
5/5 front rack bulgarian split squats

Strength & Power
for weight (barbell 35 lbs + 2×2.5 weights = 40 lbs)
Front loaded barbell Bulgarian split squat
2 x 10 (did 5 per leg each round)

2 rounds (15 lb db)
5 Russian kettlebell swings
5/5 staggered stance kettlebell/dumbbell rows

Workout, part 2
for reps

7:00 AMRAP (7 rounds with 15 lb db)
14 Russian kettlebell swings
7/7 staggered stance kettlebell/dumbbell row

What a great morning at the gym! Now I feel like I can have a great
day! and I hope everyone else does too!

Night Before CrossFit

September 8, 2020

Ok, something is SERIOUSLY wrong with me! How in the world is a fat fifty year old excited to be going to the gym??? Why not??…after all it is 2020…crazy, weird stuff happens these days!

But I have to say that I feel like a kid on Christmas eve! Can’t wait for the alarm to go off at 4:45, can’t wait to get to the gym, can’t wait to see everyone, can’t sleep cause I am too excited!!

Ok i have to put this down and seriously make myself go to sleep so I can get up and actually be able to do something when I get to the gym!

I so appreciate all Matt and Alicia have done the last six months! I feel like I still got a great workout everyday! and special thanks to Matt who was always there pushing and encouraging me to do more – even though he was only observing through the computer screen.

ok enough… going to bed so I cam hurry and get to the gym!!

Tuesday – No Zoom Today

September 8, 2020

No Zoom again today. Matt and Alicia are working on getting us back into the gym! Yes, that is exciting but I’m so worried and anxious about having to wear a mask when I exercise. Does the governor not understand that old, fat people can barely breathe when exercising to start with that if you cover their mouth and nose, they will probably die because they can’t breathe at all? Hopefully Matt will still do Zoom?? Guess we’ll see….

General Warm-Up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 Rounds
15 good mornings (round 1)
7/7 single leg good mornings (round 2)
20 front rack “in and outs”
0:30 cossack squats

Skill and Build Up
Power Clean Progression (10 lb db set)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle clean
5 “lands” in power position
5 hang power clean
5 power clean

2 sets (10 lb db set)
3 muscle cleans + 3 power cleans, increasing in load

3 sets (15 lb db set)
1-2 power cleans, increasing in load

Strength & Power
for time
Power clean – weightlifing

Minimal Equipment

for time (5:47)
50 dumbbell power cleans (10 with 15 lb db set; 40 with 10 lb db set)

Strength & Power (for weight)
Single arm dumbbell shoulder press
3 x 10 (10 lb set)

Strength & Power (for weight)
single arm dumbbell high pull
3 x 10 (15 lb set)

Good workout. I’m sweaty so I guess I did it ok. Seemed to be a pretty quick workout though. I guess I’ll try to go to the gym tomorrow – still not sure how I will be able to breathe there, but we will see.
Working out by yourself isn’t fun and it is much more difficult trying to do things on your own.

I’m so blessed to have found Matt and Alicia’s gym. Matt is truly a blessing and I’m pretty sure I would have quit this stuff a long time ago without his constant encouraging and pushing. Somehow he seems to be way more confident that I can do more way before I am! I guess he knows if he tells me to do something I’ll trust him and try it.

Talk to you all soon! Maybe I’ll see some of you at the gym in the morning!
Have a great day!!